Health Library

No one knows for sure when yogurt first appeared on the culinary scene, but estimations date its arrival back to the beginning of agriculture. The first record of possible health benefits from yogurt was in the 1500s. The Sultan of the Ottoman Empire sent his doctor with a satchel of yogurt to Francois I, the King of France, to cure his intestinal disorder. It worked and yogurt's reputation as a health food was born.
Soon after, people began praising the health benefits of yogurt by claiming it cured many different illnesses.

The Culturing of Yogurt

Yogurt is made from milk—whole, low-fat, or skim milk can be used. Live bacteria, also known as cultures, are added to the milk.
Lactobacillus bulgaricus
and
Streptococcus thermophilus
are the two cultures required for a product to meet the legal definition of yogurt. Some manufacturers add other bacteria as well. The mixture is then incubated—time and temperature will determine the flavor, consistency, and acidity.

The bacteria in yogurt are commonly known as
probiotics
or friendly bacteria. Studies suggest that these probiotics can provide a variety of benefits, including preventing
traveler's diarrhea,
antibiotic-associated diarrhea, and other forms of digestive infection, and possibly strengthening the immune system against respiratory infections.

Yogurt Packs a Nutritional Punch

Yogurt is high in
calcium
—a mineral essential for strong bones. For adults, the recommended daily intake for calcium is 1,000-1,200 mg (milligrams), depending on your age, sex, and pregnancy status. The recommendations vary by age for children, starting at 200 mg for newborns up to 1,300 mg for teens. An 8-ounce cup of yogurt can supply 42% of your daily need.

Yogurt is a great way to get protein. Protein is made up of amino acids—nine of which are essential. Essential means that your body cannot synthesize the amino acid; therefore, it must be in the food you eat. The protein in yogurt is complete—meaning it contains all nine essential amino acids.

Additionally, yogurt is an excellent source of riboflavin, potassium, and vitamin B12. Depending on the type of yogurt you choose, you can reap the nutritional benefits without a lot of fat, calories, and cholesterol.

Yogurt (1 cup)

Plain,
nonfat

Vanilla,
low-fat

Vanilla,
full-fat

Calories

110

170

220

Total fat (g)

0

2

8

Saturated fat (g)

0

1.5

4.5

Cholesterol (mg)

0

10

30

Sodium (mg)

160

130

120

Potassium (mg)

510

440

390

Carbohydrates (g)

16

30

31

Protein (g)

10

9

8

Calcium (%)

35%

55%

30%

g=grams; mg=milligrams

Percent Daily Values are based on a 2,000 calorie diet.

Source: Stonyfield Farm website

The Versatility of Yogurt

Yogurt is a great snack—delicious by itself or with a little fresh fruit or granola added. Yogurt can be used a number of different ways in the kitchen. You can bake or cook with yogurt or use it to create tasty spreads and sauces. Best of all, yogurt can add flavor and nutritional value without adding a ton of fat and calories.

Here are some yogurt substitutions that can help make your recipes healthier:

Replace the sour cream in many cakes with plain or vanilla low-fat yogurt.

Use nonfat plain yogurt in place of sour cream or mayonnaise in dips and salad dressings.

Substitute nonfat plain yogurt for sour cream on a baked potato or in stroganoffs or stews.

Try nonfat plain yogurt instead of mayonnaise in tuna, chicken, or potato salads or in coleslaw.

In a bowl, stir together the flour, oats, brown sugar, baking powder, salt, cinnamon, dates, and walnuts. In another bowl, whisk together the yogurt, milk, butter, and egg. Stir the yogurt mixture into the flour mixture and stir the batter until it is just combined. Divide the batter among 6 paper-lined ½-cup muffin tins and bake the muffins in the middle of a preheated 400°F (204ºC) oven for 30 minutes.

Makes six muffins

Source: Epicurious

Hummus With Yogurt and Lemon

Yogurt is used to replace some of the high-fat tahini (sesame seed paste). Serve with fresh vegetables or toasted pita bread wedges.

Mince garlic in processor. Add remaining ingredients; blend until coarse puree forms, occasionally scraping down sides of work bowl. Add salt and pepper to taste. Transfer to small bowl. This can be prepared three days ahead. Cover and refrigerate. Bring to room temperature before serving.

Makes 1 ½ cups

Source: Epicurious

Yogurt-Cilantro Marinade

This marinade tenderizes and flavors chicken, lamb, and fish. One cup of marinade will cover one pound of meat.

Please be aware that this information is provided to supplement the care
provided by your physician. It is neither intended nor implied to be a
substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER
IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the
advice of your physician or other qualified health provider prior to
starting any new treatment or with any questions you may have regarding a
medical condition.